Title Force Type Category Difficulty Equipment Muscle Groups
Bosu Skier Hops Cardio Elite Bosu Ball Core, Hips, Flexors
Tripod Row Opposite Knee Tuck Pull Core Elite Single Cable Grip Attachment Core, Arms, Back, Lower
Pass the Ball N/A Exercise Ball Beginner Swiss Ball Core, Upper Abs, Lower Abs
TRX Standing Roll Out Static Bodyweight Beginner TRX Core, Chest, Shoulders
Fly Alternating Lockout N/A Dumbbell Athletic None required Core, Chest, Legs, Glutes
Single Leg 90 Knees Pullover Core Intermediate Ab Mat, Kettlebells Core, Back, Lats
Battle Ropes: Alternating N/A Cardio Athletic Battle Ropes Shoulders, Core, Arms
Crunch on Swiss Ball N/A Core Intermediate None required Core, Legs, Upper Abs, Glutes
Bird Dog Core Intermediate None required Core, Legs, Glutes
High Knee Squat Tuck Pull Cardio Intermediate None required Legs, Core
Medicine Ball Pushups Push Bodyweight Intermediate Medicine Ball Chest, Arms, Core, Triceps
Skaters Cardio Intermediate None required Legs, Core, Quadriceps
Resistance band squat Push Resistance Bands Beginner None required Legs, Core, Hips
SS: Lying Hamstring Curls, Single Leg Pull Bodybuilding Elite None required Legs, Core, Hamstrings, Glutes
Split Jump, Box Drop w/ Second Jump Push Plyometrics Athletic None required Legs, Core
Lateral Rolls N/A Warm Up Beginner Swiss Ball Legs, Core, Glutes
Medicine Ball Drop w Crunch N/A Core Intermediate Medicine Balls Core, Hips, Inside
Spiderman Kickthroughs N/A Bodyweight Intermediate None required Core, Hips, Arms, Flexors
Decline Push-up on Ball Push Bodyweight Athletic None required Chest, Arms, Core, Upper, Triceps
Warrior 2 Static Yoga Beginner Yoga Mat Hips, Core
Metronome N/A Dumbbell Intermediate None required Core, Back, Obliques, Lower
Planks Heel to Toe Rocks N/A Core Intermediate None required Core, Back, Lower
Speed Skaters N/A Plyometrics Beginner None required Legs, Core, Hips
Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick N/A Core Elite Ab Mat Core, Back, Upper, Lower
Side plank w Rotation, Pulse & Weight N/A Core Athletic Ab Mat, Dumbbells Core, Shoulders, Obliques